"30 min EMOM"
Perform the following, every min
on the min for 30 mins.
From 0 - 10 mins, alternate between
12 BB Push Press (DB/KB SA 6 R & 6 L)
12 Burpees
From 10 - 20 mins, alternate between
20 Air Squats ( 12 BB 20/15 - 12 Goblet Squats)
20 KB/DB Swings ( 20 MB Sit ups)
From 20 - 30 mins, alternate between
12 BB Thrusters ( DB/KB SA 6 R & 6 L)
12 Burpees
Scale numbers to suit fitness level
BB 20/15 kg Scale as required
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim
Friday 14/05/21 Team Wod 4 x 250 m Row each Then, 8 Rounds alternating exercises of: 12 BB Thruster 42.5/30 kg 12 Slam Ball Over shoulder 12 MB LRC Sit ups 12 BB Bent’O’ Row 42.5/30 kg 12 KBS 24/16 kg
Thursday 13/05/21 BBC warm up 5 reps of each DL-HPCL-FSQ-PP-BSQ 40/25 kg WOD 25 min AMRAP 250 m Row 05 Deadlift 05 Hang Power Clean 05 Front Squat 05 Push Press 05 Back squat